Scribd Logo
Upload

Welcome to Scribd!

  • 23 views

    Cancer Prevention!: No One

    Uploaded by

    Trisha H
    Eating a balanced diet with fruits, vegetables, whole grains and healthy fats can help reduce cancer risk. Specifically, adding berries, grapes, broccoli, tomatoes and whole grains provides antioxidants to protect against various cancers. Maintaining a healthy weight through diet and exercise also lowers cancer risk. Processing or cooking foods in unhealthy ways can produce carcinogens, so limit charring meat, eating nitrates and reheating oils.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Cancer Prevention!: No One

    Uploaded by

    Trisha H
    23 views7 pages
    Eating a balanced diet with fruits, vegetables, whole grains and healthy fats can help reduce cancer risk. Specifically, adding berries, grapes, broccoli, tomatoes and whole grains provides antioxidants to protect against various cancers. Maintaining a healthy weight through diet and exercise also lowers cancer risk. Processing or cooking foods in unhealthy ways can produce carcinogens, so limit charring meat, eating nitrates and reheating oils.

    Original Title

    Ohpppnoppee

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Eating a balanced diet with fruits, vegetables, whole grains and healthy fats can help reduce cancer risk. Specifically, adding berries, grapes, broccoli, tomatoes and whole grains provides antioxidants to protect against various cancers. Maintaining a healthy weight through diet and exercise also lowers cancer risk. Processing or cooking foods in unhealthy ways can produce carcinogens, so limit charring meat, eating nitrates and reheating oils.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    23 views7 pages

    Cancer Prevention!: No One

    Uploaded by

    Trisha H
    Eating a balanced diet with fruits, vegetables, whole grains and healthy fats can help reduce cancer risk. Specifically, adding berries, grapes, broccoli, tomatoes and whole grains provides antioxidants to protect against various cancers. Maintaining a healthy weight through diet and exercise also lowers cancer risk. Processing or cooking foods in unhealthy ways can produce carcinogens, so limit charring meat, eating nitrates and reheating oils.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 7

    CANCER PREVENTION!

    No one food can prevent cancer. However, eating a balanced diet that includes
    foods rich in vitamins, minerals and antioxidants is important.  Making these
    healthy lifestyle choices, staying active and maintaining a healthy
    weight can go a long way in reducing your risk for cancer.

    Many foods are beneficial to your overall health and reduce your risk of cancer and other
    chronic diseases. Here are five we recommend adding to your diet.

    Berries
    “Berries are a wonderful source of vitamin C,” says Lindsey Wohlford, a wellness
    dietitian at MD Anderson.
    Most berries also contain antioxidants. Studies show these antioxidants protect the
    body from cell damage that could lead to skin cancer, as well as cancers of the bladder,
    lung, breast and esophagus.

    Many berries have proven benefits for heart health. These include lowering blood pressure
    and cholesterol, while reducing oxidative stress.

    They may also help reduce the risk of type 2 diabetes by acting as great alternatives to
    sugary snacks.

    Eat berries that are fresh, frozen or dried.


     Blueberry
     Strawberry
     Cranberry
     Raspberry

    Grapes
    Grapes are a rich source of the antioxidant resveratrol. Studies show that resveratrol
    has the potential to possibly stop cancer from starting in the breast, liver, stomach and
    lymphatic system.
    “The grape’s skin has the most resveratrol, so leave the skin intact,” Wohlford
    says. Red and purple grapes have significantly more resveratrol than green grapes.
    Serving Size: About 15 grapes
    Broccoli
    These mighty greens are in the cruciferous vegetable family, along with cauliflower,
    cabbage, Brussels sprouts, bok choy and kale. Studies show that broccoli and
    its family members have special plant compounds that may protect the body from stomach
    cancer, as well as cancers of the mouth, pharynx, larynx and esophagus.

    Tomatoes
    The tomato gets its classic red hue from an antioxidant called lycopene. Studies
    show that lycopene has the potential to fight prostate cancer. The evidence is even
    stronger for processed tomato products like tomato sauce and even ketchup.

    “Processing the tomato ups its health-boosting power because it releases the lycopene so
    it can be more easily absorbed by the body,” Wohlford says

    Whole grains
    Grocery store shelves are filled with grains and grain products. But not all grains are great
    for your health. Whole grains are loaded with fiber, vitamins, minerals and plant
    compounds and may curb your cancer risk.

    The fiber found in whole grains helps you stay full longer, maintain a healthy weight, and
    keep your cholesterol and blood sugar stable.

    “Foods that are lower in calories and sugar and higher in fiber can help you manage your
    weight. All those things reduce the number of calories you consume,” says Wohlford.
    “Maintaining a healthy weight is one of the most important things you can do to reduce your
    cancer risk.”

    To lower your risk for many types of cancer—as well as other serious disease—aim to build
    your diet around a variety of antioxidant-rich fruit and vegetables, nuts, beans, whole
    grains, and healthy fats. At the same time, try to limit the amount of processed and fried
    foods, unhealthy fats, sugars and refined carbs you consume.
    LOWER YOUR RISKS WITH ANTIOXIDANTS!
     Diets high in fruit may lower the risk of stomach and lung cancer.
     Eating vegetables containing carotenoids, such as carrots, Brussels sprouts, and
    squash, may reduce the risk of lung, mouth, pharynx, and larynx cancers.
     Diets high in non-starchy vegetables, such as broccoli, spinach, and beans, may
    help protect against stomach and esophageal cancer.
     Eating oranges, berries, peas, bell peppers, dark leafy greens and other foods high
    in vitamin C may also protect against esophageal cancer.
     Foods high in lycopene, such as tomatoes, guava, and watermelon, may lower the
    risk of prostate cancer.

    ADD MORE FRUIT AND VEGGIES TO YOUR DIET!


    Currently, most of us fall well short of the recommended daily minimum of five servings of
    fruit and vegetables. To add more to your diet, focus on adding “whole” foods, as close to
    their natural state as possible. For example, eat an unpeeled apple instead of drinking
    apple juice. Choose fruit instead of sugary desserts.

    FILL UP ON FIBER!
    Fiber, also called roughage or bulk, is found in fruit, vegetables, and whole grains and
    plays a key role in keeping your digestive system clean and healthy. It helps keep cancer-
    causing compounds moving through your digestive tract before they can create harm.
    Eating a diet high in fiber may help prevent colorectal cancer and other common digestive
    system cancers, including stomach, mouth, and pharynx.

    CHOOSE HEALTHY FATS!


    Eating a diet high in fat increases your risk for many types of cancer. But healthy
    types of fat may actually protect against cancer.

     Avoid trans fat or partially hydrogenated oil found in packaged and fried foods
    such as cookies, crackers, cakes, muffins, pie crusts, pizza dough, French fries,
    fried chicken, and hard taco shells.

     Limit saturated fat from red meat and dairy to no more than 10 % of your daily
    calories.
     Add more unsaturated fats from fish, olive oil, nuts, and avocados. Omega-3
    fatty acids found in salmon, tuna, and flaxseeds can fight inflammation and
    support brain and heart health. (more on healthy fats
    https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm)

    CUT DOWN ON SUGAR AND REFINED CARBS!


    Consuming refined carbs that cause rapid spikes in blood sugar has been linked to an
    88% greater risk of prostate cancer, as well as other serious health problems.

    Instead of sugary soft drinks, sweetened cereals, white bread, pasta and processed
    foods like pizza, opt for unrefined whole grains like whole wheat or multigrain bread,
    brown rice, barley, quinoa, bran cereal, oatmeal, and non-starchy vegetables. It
    could lower your risk for colorectal and prostate cancer as well as help you reach a
    healthy weight.

    LIMIT PROCESSED AND RED MEAT!


    Many different studies have established a link between the risk of cancer and eating
    processed meat such bacon, sausages, hotdogs, pepperoni, and salami. Eating about 2
    oz. (50 grams) a day of processed meat increases your risk of colorectal cancer by
    20%. This could be due to the nitrate preservatives or other substances used in the
    processing of the meat, although risk factors for cancer also increase by eating red
    meat, too. The safest strategy is to limit the amount of processed meat you
    consume and vary your diet by seeking out other protein sources, such as fish,
    chicken, eggs, nuts, and soy, rather than relying just on red meat.

    CHOOSING HEALTHY OILS


    Vegetable oils lower LDL cholesterol and triglycerides, and raise HDL or good
    cholesterol. Oils such as corn, sunflower, safflower, and soybean contain omega-6, a
    type of polyunsaturated fat that may help to reduce insulin resistance and inflammation.

     Use naturally occurring, unhydrogenated vegetable oils such as olive,


    canola, safflower, and sunflower oil whenever possible.
     Less processed oils, such as cold-pressed extra virgin olive oil, contain
    potentially beneficial phytochemicals.
     When using olive oil, opt for “extra virgin ,” which may have additional heart
    benefits over regular olive oil.
    PREPARE YOUR FOOD IN HEALTHY WAYS!
    Choosing healthy food is not the only important factor in preventing cancer. It also
    matters how you prepare, store, and cook your
    food(https://www.helpguide.org/articles/healthy-eating/cooking-at-home.htm)

    TIPS ON CUTTING DOWN CARCINOGENS


    Carcinogens are cancer-causing substances found in food. They can form during the
    cooking or preserving process—mostly in relation to meat—and as foods starts to spoil.
    Examples of foods that have carcinogens are cured, dried, and preserved meats (e.g.
    bacon, sausage, beef jerky); burned or charred meats; smoked foods; and foods that
    have become moldy.

    To reduce your exposure to carcinogens:

     Do not cook oils on high heat. Low-heat cooking or baking (less than 240
    degrees) prevents oils or fats from turning carcinogenic. Instead of deep-frying,
    pan-frying, and sautéing, opt for healthier methods such as baking, boiling,
    steaming, or broiling.

     Go easy on the barbecue. Burning or charring meats creates carcinogenic


    substances. If you do choose to barbecue, don’t overcook the meat and be sure
    to cook at the proper temperature (not too hot).

     Store oils in a cool dark place in airtight containers, as they quickly become
    rancid when exposed to heat, light, and air.

     Avoid food that looks or smells moldy, as it likely contains aflatoxin, a strong
    carcinogen most commonly found on moldy peanuts. Nuts will stay fresh longer if
    kept in the refrigerator or freezer.

     Be careful what you put in the microwave. Use waxed paper rather than
    plastic wrap to cover your food in the microwave. And always use microwave-
    safe containers.

    o The five worst foods to grill


    o Chicken breast, skinless, boneless, grilled, well done
    o Steak, grilled, well done
    o Pork, barbecued
    o Salmon, grilled with skin
    o Hamburger, grilled, well done

    Some studies have indicated that the use of pesticides even at low
    doses can increase the risk of certain cancers, such as leukemia,
    lymphoma, brain tumors, breast cancer, and prostate cancer.

    If you’re worried about GMOs and pesticides, buy organic or local


    foods

    OTHER LIFESTYLE TIPS FOR CANCER PREVENTION


    While your diet is central to preventing cancer, other healthy habits can further lower
    your risk:

     Be as lean as possible without becoming underweight. Weight gain and


    being overweight or obese increases the risk of a number of cancers, including
    bowel, breast, prostate, pancreatic, endometrial, kidney, gallbladder, esophageal,
    and ovarian cancers.
     Be physically active for at least 30 minutes every day. Physical activity
    decreases the risk of colon, endometrial, and postmenopausal breast cancer.
    Three 10-minute sessions work just as well, but the key is to find an activity you
    enjoy and make it a part of your daily life.
     Limit alcoholic drinks. Limit consumption to no more than two drinks a day for
    men and one a day for women.
     Where possible, aim to meet nutritional needs through diet alone, instead of
    trying to use supplements to protect against cancer.
     It is best for mothers to breastfeed exclusively for up to 6 months and then
    add other liquids and foods. Babies who are breastfed are less likely to be
    overweight as children or adults.
     After treatment, cancer survivors should follow the recommendations for
    cancer prevention. Follow the recommendations for diet, healthy weight, and
    physical activity from your doctor or trained professional.

    Links:

    https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm

    https://www.helpguide.org/articles/diets/cancer-prevention-diet.htm

    https://www.mdanderson.org/publications/focused-on-health/foods-lower-
    cancerrisk.h29Z1590624.html

    You might also like